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Guru Mann Fitness Inc.
SHARP WORKOUT & NUTRITION PLAN
CATAGORY: FAT LOSS PROGRAM FOR MEN & WOMEN
AGE: 16 TO 60 YEARS
ACTIVITY: GYM WORKOUT
NUTRITION: VEG & NON-VEG
DAYS: 6 DAYS WEIGHT TRAINING / 3 DAY CARDIO / 3 DAYS ABS
DESIGNED & CREATED BY GURU MANN
FEBRUARY 2020
Guru Mann Fitness Inc.
Guru Mann Fitness Inc.
SHARP WORKOUT PLAN
DAYS WORKOUT SPLIT
MONDAY CHEST & TRICEPS (HEAVY DAY) + ABS
TUESDAY BACK & BICEPS (HEAVY DAY) + CARDIO
WEDNESDAY LEGS & SHOULDERS (HEAVY DAY) + ABS
THURSDAY CHEST & TRICEPS (LIGHT DAY) + CARDIO
FRIDAY BACK & BICEPS (LIGHT DAY) + ABS
SATURDAY LEGS & SHOULDERS (LIGHT DAY) + CARDIO
SUNDAY OFF
MONDAY - CHEST & TRICEPS (HEAVY DAY)
STRENGTH EXERCISE SETS REPS REST
WARM UP 1. PUSH UPS + TRICEPS PRESS 2 20-25 —-
DOWN (LIGHT WEIGHT)
SUPERSET 2A. BARBELL BENCH PRESS
5
6-8
2-3MIN
2B. BARBELL SKULL CRUSHER 5 6-8
SUPERSET 3A. INCLINE BENCH PRESS
5
6-8
2-3MIN
3B. OVERHEAD DB EXTENSION 5 6-8
SUPERSET 4A. WEIGHTED PUSH-UPS
5
6-8
2-3MIN
4B. WEIGHTED DIPS 5 6-8
ABS
REGULAR SET 1. REVERSE CRUNCH 3 15-20 45SEC
REGULAR SET 2. ROPE CRUNCH 3 15-20 45SEC
REGULAR SET 3. WOOD CHOPPER 3 15-20 45SEC
REGULAR SET 4. AB ROLLER OR PLANKS 3 15-20 45SEC
NOTE: 2-3 MINUTE REST AFTER EACH SUPERSET.
Guru Mann Fitness Inc.
Guru Mann Fitness Inc.
TUESDAY - BACK & BICEPS (HEAVY DAY)
STRENGTH EXERCISE SETS REPS REST
WARM UP 1. ROWS + DB CURL (LIGHT WEIGHT) 2 20-25 —-
SUPERSET 2A. WIDE GRIP LAT PULLDOWN
5
6-8
2-3MIN
2B. BARBELL CURL 5 6-8
SUPERSET 3A. DUMBBELL ROWS
5
6-8
2-3MIN
3B. DUMBBELL HAMMER CURL 5 6-8
SUPERSET 4A. T-BAR ROWS
5
6-8
2-3MIN
4B. REVERSE BAR CURL 5 6-8
CARDIO
TREADMILL 10 MIN WALK + 20 MIN RUNNING 30MIN —— —-
NOTE: 2-3 MINUTE REST AFTER EACH SUPERSET.
WEDNESDAY - LEGS & SHOULDERS (HEAVY DAY)
STRENGTH EXERCISE SETS REPS REST
WARM UP 1. BODYWEIGHT SQUAT + 2 20-25 —-
SHOULDER PRESS (LIGHT)
SUPERSET 2A. BARBELL SQUAT
5
6-8
2-3MIN
2B. BARBELL SHOULDER PRESS 5 6-8
SUPERSET 3A. BARBELL RACK DEADLIFT
5
6-8
2-3MIN
3B. DB FRONT RAISE 5 6-8
SUPERSET 4A. STANDING CALF RAISE
5
6-8
2-3MIN
4B. BARBELL SHRUGS 5 6-8
ABS
REGULAR SET 1. REVERSE CRUNCH 3 15-20 45SEC
REGULAR SET 2. ROPE CRUNCH 3 15-20 45SEC
REGULAR SET 3. WOOD CHOPPER 3 15-20 45SEC
REGULAR SET 4. AB ROLLER OR PLANKS 3 15-20 45SEC
NOTE: 2-3 MINUTE REST AFTER EACH SUPERSET.
Guru Mann Fitness Inc.
Guru Mann Fitness Inc.
THURSDAY - CHEST & TRICEPS (LIGHT DAY)
ENDURANCE EXERCISE SETS REPS REST
WARM UP 1. PUSH UPS + TRICEPS PRESS 2 20-25 —-
DOWN (LIGHT WEIGHT)
SUPERSET 2A. DUMBBELL INCLINE PRESS
3-4
12-15
1-2MIN
2B. TRICEPS PRESS DOWN 3-4 12-15
SUPERSET 3A. DUMBBELL FLY
3-4
12-15
1-2MIN
3B. DUMBBELL LICK BACK 3-4 12-15
SUPERSET 4A. CABLE CROSS OVER
3-4
12-15
1-2MIN
4B. BENCH DIPS 3-4 12-15
CARDIO
TREADMILL 10 MIN WALK + 20 MIN RUNNING 30MIN —— —-
NOTE: 1-2 MINUTE REST AFTER EACH SUPERSET.
FRIDAY - BACK & BICEPS (LIGHT DAY)
ENDURANCE EXERCISE SETS REPS REST
WARM UP 1. ROWS + DB CURL (LIGHT WEIGHT) 2 20-25 —-
SUPERSET 2A. REVERSE CHIN UPS
3-4
12-15
1-2MIN
2B. CABLE CURL 3-4 12-15
SUPERSET 3A. SEATED ROWS
3-4
12-15
1-2MIN
3B. FROG CONC. CURL 3-4 12-15
SUPERSET 4A. DB PULL OVER
3-4
12-15
1-2MIN
4B. HIGH ANGLE CURL 3-4 12-15
ABS
REGULAR SET 1. REVERSE CRUNCH 3 15-20 45SEC
REGULAR SET 2. ROPE CRUNCH 3 15-20 45SEC
REGULAR SET 3. WOOD CHOPPER 3 15-20 45SEC
REGULAR SET 4. AB ROLLER OR PLANKS 3 15-20 45SEC
NOTE: 1-2 MINUTE REST AFTER EACH SUPERSET.
Guru Mann Fitness Inc.
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